Yancy Camp Workout 1086

Phase 1:
Versa Loop & bodyweight warm-up x 1 round – Warm-up Demo
ABCD warm-up running x 4min – Instructional Demo
If & when possible, I want you doing your running warm-up barefoot

Phase 2:
3 piece if possible:
Bike x 12min at zone 2 effort
15% incline on the treadmill x 12min at zone 2 effort
Run x 36min at zone 2 effort
*If necessary, the bike can be replaced with rowing, jacob’s ladder, stairclimber, or other.

If 3 piece isn’t an option go with one of the following:

Bike x 24min at zone 2 effort
Run x 36min at zone 2 effort

15% incline on the treadmill x 24min at zone 2 effort
Run x 36min at zone 2 effort

Phase 3:
DEKA FIRE – for time!

Start timer
Farmer’s carry walking lunge x 6 (men 25lb each hand / women 15lb each hand)
Weighted burpee x 2 (using the same weight)
Continue repeating for a total of 10min – score is number of completed rounds in 10min